There are two ways to look at the lockdown: Either being stuck indoors can become an excuse to ignore your physical fitness, or you see it as an opportunity to set yourself some ambitious fitness goals. Vishal Gondal, founder, GOQii has chosen the latter.

He is using the time to work on his four-pack. And to get his family members to use fewer spoons through the day, now that washing the dishes is his responsibility.

“I work out twice a day. My first workout is with my trainer [who conducts it remotely], when I do weights for about 45 minutes. This is before lunch. Then around 4 pm, I get on the treadmill for about 45 minutes,” Gondal told ETPanache, as he shared details of how he structures his work from home days.

He has experience to fall back on. Early in March, before the lockdown, the company had a dry run to put in place systems if work from home became a necessity for the entire team.

Vishal Gondal is using this time to work on his four-pack. Hyper-communicationGondal’s day begins with a meditation and affirmations session, before diving into work. Breaks are reserved for workouts and recreational reading and podcasts, which are mostly news-related.

His key message when entire teams work from home is to hyper-communicate. “When you are in office, you have the advantage of being able to read someone’s body language and tell a lot of things based on that. When everyone is working remotely, you can’t judge what frame of mind someone is in. So, we encourage our colleagues to hyper-communicate, share constantly how they are feeling and thinking. It’s important, especially at a time like this to address your mental health as well as physical health,” he said.

Gondal says he does at least two-three calls through the day to check in with his team and a final call at 5.30 pm daily with the entire management team.

“Meditate, practise pranayama [breathing exercises], limit your screen time before bed and get sufficient good quality sleep. These are simple hacks but will go a long way at a time like this,” Gondal said.

From Neerja Birla To Parth Jindal, Top Bosses & Their Fitness Goals

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Rising Up To The Challenge

7 Jun, 2018

Narendra Modi may have needed India skipper Virat Kohli to set him a fitness challenge, but these business heads are setting their own health goals.

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Making A Splash

7 Jun, 2018

Rashesh Shah, Chairman, Edelweiss Group
You’re never too old to do something for the first time and Rashesh Shah, chairman, Edelweiss Group, is testament to that having learnt to swim when he was 49. He exercises 5-6 times a week, with swimming being his favourite activity. Shah also credits exercise for making him become more conscious about his diet and sleeping pattern, saying, “A healthy body makes way for a healthy mind.”
(Image: Beyond the Boardroom/Jatin Kampani, Jaideep Chowdhury )

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Smashing It

7 Jun, 2018

Parth Jindal, MD, JSW Cement
Parth Jindal, scion of the JSW Group, is passionate about sports and enjoys table tennis and football. But his number one passion is the same as his dad’s — squash. The father-son duo would play together regularly until the junior Jindal upped his game. He says light-heartedly, “He’d beat me till I was about 17. Then I beat him and he quit playing regularly.”
(Image: Beyond the Boardroom/Jatin Kampani, Jaideep Chowdhury)

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Full Speed Ahead

7 Jun, 2018

Neerja Birla, Founder, mPower
Neerja Birla, founder of mPower, hasn’t been shy about talking about the mental health struggles she has been through. One thing that helps her stay mentally and physically fit is her love for exercise. The mother of three makes time for a two-hour workout session every morning and mixes it up with boot camp, cycling or the gym. “If I don’t work out, my kids immediately know I’m not well,” she says with a laugh.
(Image: Beyond the Boardroom/Jatin Kampani, Jaideep Chowdhury)

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Upward Curve

7 Jun, 2018

Prashant Ruia, Director, Essar Global
Prashant Ruia, director, Essar Global, is a man of many passions and looks at the land and sea as ways to keep fit. Ruia loves the spiritual side of yoga, the thrill of diving, the adrenaline of skiing and, of course, cricket. And thankfully, his love of sports balances out his other big love: South Indian food.
(Image: Beyond the Boardroom/Jatin Kampani, Jaideep Chowdhury)